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Almonds in Shell Calories
Whole almonds in shell; high fiber and healthy fats; antioxidant source
CALORIES
GI
POTASSIUM
FIBER
Almonds in Shell Nutrition Facts
Selected: 100 g
575
KCAL / 100G
Carbs
21.7g
· 14%
Protein
21.2g
· 14%
Fat
49.4g
· 72%
Fiber
12.5g
Almonds in Shell Vitamins & Minerals
Vitamins
Vitamin E
25.6mg · 171% DV
B2
1.14mg · 88% DV
Biotin
17µg · 57% DV
B3
3.4mg · 21% DV
Minerals
Copper
1mg · 111% DV
Manganese
2mg · 87% DV
Phosphorus
484mg · 69% DV
Magnesium
268mg · 64% DV
Almonds in Shell Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Almonds in Shell Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Almonds in Shell Contain Allergens?
Contains these allergens:
Which Diets Is Almonds in Shell Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Almonds in Shell Fat Profile
SATURATED
3.7g
MONOUNSATURATED
30.9g
POLYUNSATURATED
12.4g
Omega 6:3 ratio 1230:1
Above the ideal 4:1 (1230:1).
Foods Similar to Almonds in Shell
Almonds in Shell — Frequently Asked Questions
Do almonds in shell stay fresh longer than shelled almonds?
Usually, yes. The hard shell offers some protection from air, light, and physical damage, so in-shell almonds generally keep their quality longer than shelled ones.
What is the best way to store almonds in shell?
Keep them in a cool, dry, dark place away from humidity. For longer storage, place them in an airtight container in the refrigerator or freezer.
Can almonds in shell be frozen?
Yes. Freezing in-shell almonds in a sealed bag or container helps slow rancidity in their natural oils; let them come to room temperature before eating.
How can you tell whether almonds have gone rancid?
Fresh almonds smell mild and nutty. A sharp, bitter, paint-like, soapy, or stale-oil smell and flavor are signs of rancidity, and the almonds should be discarded.
Does roasting almonds change their nutritional quality?
Roasting does not substantially change almond protein or fibre, but high heat can reduce some heat-sensitive vitamins. Oil-roasted or salted almonds also add ingredients that change the overall product.
Are raw or roasted almonds the better choice?
Both can fit a balanced diet when they are unsalted and have no added oil. Raw almonds have a milder taste, while dry-roasted almonds are crunchier and more intensely flavoured.
Do almonds need to be soaked before eating?
No, soaking is not necessary. It may soften the texture and make skins easier to remove, but claims that soaking “activates” almonds or dramatically improves digestion are not strongly supported by evidence.
What foods pair well with almonds?
Almonds work well with yogurt, fruit, oats, salads, and vegetable dishes. Pairing them with fruit can make a snack more satisfying because almonds contribute fat, protein, and fibre.
Are almonds better before or after a workout?
A small serving can work before exercise when you need a convenient snack, but a large amount close to intense training may feel heavy because almonds are high in fat. After exercise, combine them with fruit, dairy, or a plant protein source for a more balanced recovery snack.
Who should be careful with almonds in shell?
Anyone with a tree-nut allergy should avoid almonds because reactions can be serious. Whole almonds can also be a choking hazard for young children and people with swallowing difficulties, so chopped or ground forms are safer.
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Nutrition data compiled from USDA FoodData Central and scientific sources.